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3 Reasons You Aren’t Seeing Workout Success

3 Reasons You Aren’t Seeing Workout Success

Frustrated with your current lack of progress in the gym? Feeling like you’ll never reach your goals – or that you just don’t have what it takes’?

For many people, success eludes them. It might seem like it doesn’t matter what they try, they just can’t stick to a workout or their body doesn’t respond. If you feel as though you’re on the verge of giving up, it might be time to reconsider your current workout plan. Often, there are a few small things going on that can completely prevent you from realizing success.

If you can recognize these signs and then take steps to change them, you can get back on track and finally achieve your end goal. Here are three reasons you may be failing.

1. You Don’t Want To Succeed

While this may seem like nonsense, it applies to more cases than most people would ever guess.

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Take a moment and really think about what your life will be like when you achieve the goal you want. Does any part of that picture scare you? Are you worried about any changes that may occur?

In some cases, there is something that is subconsciously going on in your mind that is preventing you from putting forth the effort to realize the success you should be seeing.

For instance, if you’re in a relationship, you could be worried what your partner may think of your new body. While common sense would have you believe they’d love a new fitter and leaner you, in some relationships, this isn’t the case. If any part of your believes your partner may not support the new you, that could be what’s preventing you from sticking with your programs.

Look deep and see if there is anything going on that you may need to address.

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2. You’re Not Organized

Next, another reason you may not see the results that you want is simply because you aren’t organized. Being organized, when it comes to fat loss and sticking with a workout, is half the battle.

Start planning out your workouts and scheduling them in just like you would a doctors appointment.

Likewise, on Sunday evening, sit down and plan out your meals for the week ahead. This way there is no question as to what you should be eating. When you plan ahead, all you need to do is execute and wait for success.

3. You Don’t Enjoy Your Program

The next reason you could be failing to see the success you desire is because you simply don’t enjoy the program you’re doing.

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When was the last time you finished a workout and felt absolutely thrilled – like you were on top of the world?

Do you get excited about the meals that you have planned to eat during the day?
If the answer to these questions isn’t 100 percent positive, then changes need to be made. If you don’t enjoy your approach you will never stick with it and even if you do manage to do the things you should, chances are good that you will not be giving a full effort, thus not seeing optimal results.

Start looking for a plan that you do look forward to. Fitness comes in many sizes, so don’t ever think you have to do something you hate.

Take a hard look at your approach. Do you see yourself in any of these? Do you see where you might be able to make a few changes so that you can experience progress better then before?

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Remember, if you stick with the same thing you’ve been doing, you will get the same results. Aren’t you ready for a change?

Featured photo credit: CrossfitPaleoDietFitnessClasses via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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